Randy Chandler
Cheese is often deemed a 'bad food' and gets a bad rap when it comes to nutrition. However, it can be good for runners as it provides many nutrients, including calcium, potassium, and vitamin D, which are involved in bone health, muscle contractions, and blood pressure. Eating cheese after a run may be beneficial as it is rich in leucine, an amino acid that stimulates muscle protein synthesis. Nevertheless, runners should avoid eating cheese immediately before a run, as it provides little carbohydrate and is rich in protein and fat, which can cause GI distress during exercise.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a source of calcium, potassium, vitamin D, leucine, magnesium, protein, and fat. |
| Health benefits | Cheese can help protect against bone loss, stress fractures, osteoporosis, and heart disease. It may also contain anti-bacterial and anti-cancer substances. |
| Considerations for runners | Runners should avoid eating cheese immediately before a run as it can cause GI distress and digestive issues. It should be consumed as part of a balanced diet with carbohydrates, fruits and vegetables. |
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What You'll Learn
- Cheese is a source of calcium, potassium, vitamin D, and protein
- Cheese is high in saturated fat and sodium
- Eating cheese before a run can cause sluggishness and GI distress
- Mould-ripened cheeses may contain anti-bacterial and anti-cancer substances
- Dairy intolerance can cause digestive issues and inflammation
Cheese is a source of calcium, potassium, vitamin D, and protein
Cheese is a rich source of calcium, potassium, vitamin D, and protein. Calcium and vitamin D are essential for bone health, while potassium helps with muscle contractions and maintaining blood pressure. A 30g serving of cheddar cheese, for instance, provides about 32% of your recommended daily calcium intake, along with 7.62g of protein. Similarly, a 100g serving of mozzarella contains 18g of protein. Cheese also contains leucine, an amino acid that stimulates muscle protein synthesis, making it beneficial for runners to consume after a run.
While cheese offers these nutritional benefits, it is important to remember that it should be consumed in moderation as part of a balanced diet. Cheese is high in saturated fat, which has been linked to inflammation and heart disease. However, recent studies have questioned this link, suggesting that saturated fat may not be as detrimental to heart health as previously believed. Additionally, substituting cheese for red and processed meats has been associated with a lower risk of heart disease.
Cheese is also a source of calcium, which has been linked to a 10% increased risk of prostate cancer with an intake of 50 grams of cheese per day. However, a higher intake of cheese has been associated with a lower body mass index in some studies. Furthermore, grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
It is worth noting that some types of cheese offer additional benefits. For example, mould-ripened cheeses like Roquefort, Camembert, and Gorgonzola contain anti-bacterial and anti-cancer substances not found in other cheeses. They may also promote friendly gut bacteria, although more studies are needed to confirm this effect.
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Cheese is high in saturated fat and sodium
Cheese is often deemed a "bad food" due to its high saturated fat and sodium content. However, this reputation may be undeserved, as more recent research suggests that saturated fat does not negatively impact cholesterol levels or heart health. In fact, a 2015 study found that individuals who consumed full-fat dairy products were less likely to die of a stroke. This challenges the initial argument against cheese, which claimed that its saturated fat content raises cholesterol levels and increases the risk of heart disease.
While cheese is high in saturated fat, it is important to note that saturated fat is no longer considered the dietary villain it once was. Recent studies have failed to find a connection between dairy intake and heart disease or mortality. Additionally, cheese is a rich source of calcium, which is crucial for bone health and protecting against stress fractures, a common injury among runners. The calcium in cheese helps mineralize bones that are subjected to the high-impact stress of running, reducing the risk of osteoporosis.
Cheese also contains other essential nutrients such as potassium, vitamin D, and leucine, an amino acid that stimulates muscle protein synthesis. These nutrients support muscle contractions, blood pressure regulation, and healthy heart rhythms. Furthermore, cheese is a good source of protein, which is necessary for muscle repair and growth, especially for runners and other highly active individuals. However, it is important to pair cheese with carbohydrate sources and include a variety of foods in your diet to ensure adequate nutrition.
While cheese has nutritional benefits, moderation is key. Excessive consumption of cheese can lead to high sodium intake, which may be detrimental to health. Additionally, cheese is a common allergen, and some individuals may be dairy intolerant, leading to digestive issues and inflammation. Therefore, runners should be mindful of their cheese consumption and monitor how their bodies respond to it, especially during workouts.
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Eating cheese before a run can cause sluggishness and GI distress
Cheese is a rich source of nutrients, including calcium, potassium, vitamin D, magnesium, and protein. Calcium and magnesium are important for bone health and muscle contractions, making cheese a valuable food for runners.
However, eating cheese before a run can be detrimental to performance. Cheese is rich in protein and fat, which can cause sluggishness and GI distress during exercise. This is because a high-fat meal before a workout may slow digestion and absorption, leaving you feeling lethargic. Dairy is also a common allergen, and those with an intolerance may experience digestive issues, inflammation, and swelling through the digestive tract.
Therefore, while cheese can be a nutritious addition to a runner's diet, it is best consumed after a run rather than before. This is especially true as cheese provides little carbohydrate to fuel working muscles.
It is also important to consume cheese as part of a balanced diet, with plenty of exercise, fruit, and vegetables, and minimal processed food.
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Mould-ripened cheeses may contain anti-bacterial and anti-cancer substances
Cheese can be a good snack for runners, providing nutrients such as calcium, potassium, and vitamin D, which are beneficial for bone health, muscle contractions, and blood pressure regulation. Eating cheese after a run is especially beneficial due to its richness in leucine, an amino acid that stimulates muscle protein synthesis. However, runners should exercise moderation and be cautious about consuming too much cheese, as it is high in sodium, fat, and saturated fat, which can lead to digestive issues and potentially contribute to inflammation and heart disease.
Among the various types of cheese, mould-ripened cheeses stand out for their potential health benefits. Research published in the Medical Hypotheses journal has suggested that mould-ripened cheeses, such as Roquefort, Camembert, and Gorgonzola, may contain anti-bacterial and anti-cancer substances not found in other cheeses. This is attributed to the presence of specific mould cultures and their biochemical activities during the ripening process. The unique flavours and aromas of these cheeses are developed as microorganisms break down the curd, introducing new compounds.
The potential health benefits of mould-ripened cheeses extend beyond their anti-bacterial and anti-cancer properties. There is also emerging evidence that these cheeses may promote the growth of beneficial gut bacteria, although more studies are needed to confirm this effect. The specific mould cultures and their interactions with other microorganisms play a crucial role in developing these beneficial compounds.
While mould-ripened cheeses offer potential health advantages, it is important to consider food safety concerns. Some mould-ripened cheeses have been associated with the presence of yeast and fungi, such as Penicillium brevicaulis (previously known as Scopulariopsis brevicaulis), which can cause a "cheese canker." This fungus thrives in alkaline and high-nitrogen substrates and is more commonly found in pasteurized cheeses due to the lower complexity of their lactic acid bacterium population.
In conclusion, mould-ripened cheeses may offer runners not only delicious flavours but also potential health benefits, including anti-bacterial and anti-cancer properties. However, it is important to consume these cheeses in moderation and be aware of potential food safety concerns. Additionally, runners should always ensure they are part of a balanced diet with plenty of exercise.
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Dairy intolerance can cause digestive issues and inflammation
Dairy intolerance, including lactose intolerance, can cause digestive issues. Lactose intolerance is the inability to digest lactose, the sugar found in milk and other dairy products. This inability to digest lactose is due to a lack of the enzyme lactase, which is needed to break down lactose. As a result, unprocessed lactose moves into the colon, where it is broken down by bacteria, leading to bloating and gas. These symptoms can cause discomfort and digestive distress, but they are not dangerous.
Lactose intolerance can manifest in various digestive issues, including nausea, loose stools, constipation, painful bloating, and intermittent bouts of fecal incontinence. These symptoms can occur immediately after consuming dairy or may take a few days to appear, making it challenging to identify lactose intolerance as the cause.
Dairy intolerance can also lead to inflammation. Dairy is one of the top five inflammatory foods, and it can trigger an inflammatory response in some individuals. This response may manifest as skin issues such as acne, psoriasis, or eczema, or as lung inflammation in individuals with asthma. The milk proteins casein and whey are specifically linked to causing inflammation and acne.
While dairy intolerance can cause digestive issues and inflammation, it is important to note that not everyone will experience the same severity of symptoms. Some individuals may be able to tolerate small amounts of dairy or certain types of cheese with lower lactose content, such as Swiss or cheddar. Additionally, lactose intolerance may not be permanent, and some people may regain the ability to digest lactose over time.
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Frequently asked questions
Cheese is not necessarily bad for runners, but it should be consumed in moderation as part of a balanced diet. Cheese is a source of valuable nutrition, including calcium, potassium, vitamin D, protein, and fat. However, eating cheese before a run can cause sluggishness and GI distress.
Cheese has a reputation for being unhealthy due to its saturated fat content, which has been linked to inflammation and heart disease. However, recent studies have shown that saturated fat does not negatively impact cholesterol levels or increase the risk of heart disease or death.
Cheese provides calcium, which is important for bone health and protecting against stress fractures, a common injury for runners. It also contains leucine, an amino acid that stimulates muscle protein synthesis, making it advantageous to consume after a run.
Different types of cheese offer varying nutritional benefits. Cheddar cheese provides a good amount of calcium and protein. Goat cheese is also a good option, as it tends to be lower in calories and higher in protein. Mould-ripened cheeses like Roquefort, Camembert, and Gorgonzola contain anti-bacterial and anti-cancer substances.
Runners should avoid eating cheese immediately before a run as it can cause digestive issues. Cheese is best consumed as part of a balanced diet that includes carbohydrates, fruits, and vegetables. Eating cheese after a run can be beneficial due to its leucine content, which aids in muscle recovery.
